Strength – M/E Lower Rack Pull Watch Video  Conjugate A1) Bands from front Good Mornings (one leg infront) 3×8 each leg B1) Banded GHD 3×10 C1)Banded march on rings (march for 1:00/good mornings 30sec) x2 D1) PVC Stiff legged snatch grip ... Continue Reading

Hey guys there will be no mobility tonight. Sorry for last minute cancel! Get on your rollers and balls tonight! Enjoy your families 🙂 see you next week

On this beloved day of REST make sure to take care of yourself. Lots of water, recovery food and don’t forget about MOBILITY tonight @ 12pm & 5:30pm

Strength Power Snatch/Hang Snatch 5×1@ 50% Power Clean/Hang Clean/Split Jerk 5×1 @ 50% *This is for perfect form WOD In teams of 3: Partner 1: Runs 5 Stairs (Down & UP = 2) Partner 2: Box jumps on tire Ladies you get this one   Guys you... Continue Reading

Strength – M/E Upper Seated Press Conjugate A1) Barbel Skull Crushers 3×8 A2) Weighted Dips 3×10 B) KB/DB Tate Press 4×10 C1) Banded tricep push downs 2×50 C2) PVC Windmills 2×50 GPP 3 min body drag – Bring a pair of o... Continue Reading